The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. MIND Diet is a combination of the Mediterranean diet and the DASH diet. The MIND diet combines the principles of both diets. Mediterranean diet is good for heart health. This diet is based on Mediterranean countries eating habits. DASH diet which stands for Dietary Approaches To Stop Hypertension, is best for high blood pressure patients.
Also, this diet is a combination of rich fruits, vegetables, and low-fat dairy food and low saturated fat and total fat. The MIND diet includes all the food mentioned in both diets and also berries due to their antioxidants properties. MIND diet reduces dementia and the decline of brain health which is often seen in older people.
Researchers wanted to search for a relationship between food and improving brain health. DASH diet and Mediterranean diet were the best and healthiest options which lowered the risk of heart diseases and blood pressure and many other diseases like diabetes. By combining these two diets researchers invented the MIND diet which is a great option for slowing declining brain health and improving it, preventing dementia and reducing the risk of Alzheimer’s disease. Studies show that even following the MIND diet in moderate amounts can reduce the risk of Alzheimer’s disease.
Guidelines:
MIND diet focuses on increasing consumption of all kinds of vegetables, fruits, lean protein, healthy fat and whole grain and decreasing consumption of saturated fats. There is no such diet plan in MIND diet. You need to just prepare your meals focused on these 10 foods and avoid the 5 foods mentioned below.
Foods to eat –
- Green and leafy vegetables
- All other vegetables
- Berries
- Nuts
- Olive oil
- Whole grain
- Fish
- Beans
- Poultry
- Wine
Foods to avoid –
- Butter and margarine
- Cheese
- Red meat
- Fried food
- Sweets
Uniqueness :
MIND , Mediterranean and DASH diets have differences in spite of all three diets encouraging eating lean meat, fish, whole grain, fresh vegetables and fruits and olive oil and discouraging salt.
MIND diet restricts to consumption of specific fruits and vegetables but Mediterranean and DASH diets don’t. Mind diet recommends eating berries and no other fruits. And not more than one meal of the dairy products such as cheese and butter and potatoes and fish. Mediterranean diet encourages consumption of dairy products and eggs in moderate amounts. Mediterranean diet and DASH diet allow us to consume all kinds of fruits and vegetables on a daily basis whereas MIND diets allow only consumption of green Leafy vegetables and other vegetables on a daily basis.
MIND diet and health :
Decrease oxidative stress and inflammation –
MIND diet works by reducing oxidative stress and inflammation. Oxidative stress is caused by free radicals that accumulate in the body in large amounts which damage the cell. The brain can be damaged due to this. Inflammation can become chronic or can be harmful to your body if not regulated properly. Inflammation is the body’s natural response to infection or injury but it’s important to regulate it properly.
Oxidative stress and inflammation can harm the brain. Mediterranean and dash diets can lower oxidative stress and inflammation. But a mind diet works wonders as it’s the combination of these diets. Mind diets have antioxidants and anti-inflammatory properties.
Reduces harmful Beta- amyloid protein-
Beta-amyloids are the harmful protein found in the body. When they are accumulated and build up in the brain, the brain cell dies due to disrupting communication between brain cells. This harmful protein is the primary cause of Alzheimer’s disease. The MIND diet reduces the harmful Beta-amyloid protein which is beneficial for brain health. Food in the MIND diet with antioxidants and vitamins helps in preventing the formation of Beta-amyloid protein in the brain.
Brain health-
There is no such research on MIND diet. But studies show people who follow a mind diet have a lower risk of Alzheimer’s disease than people who don’t. Even following a mind diet moderately can help.in reducing the risk of Alzheimer’s disease. There is no proven cause or effect. But observation shows a mind diet is a good choice to reduce the risk of Alzheimer’s disease in older people.
Using as medicine –
MIND diets have shown to slow cognitive decline in healthy older people. Studies show the people who follow the MIND diet , function as if they are 7 and 1/2 yr younger. MIND diet is more effective in improving cognitive function if people suffer from stroke than Mediterranean and DASH diets. Also MIND diet is the best and most effective method to reduce the risk of Alzheimer’s disease.
Conclusion :
The developer of MIND diet says there is no such need of following MIND diet to the letter instead use it as a guideline for avoiding food and food groups which are bad for brain health. Eating according to MIND diet can emphasize specific food that can slow the risk of Alzheimer’s disease and improve brain health. Meal planning according to MIND diet is simple and easy. Also with MIND diet you can do regular exercise, get proper sleep and stop smoking. These healthy habits can lower the risk of Alzheimer’s disease and there is no cure for the same.
